Can Magnesium improve sleep? What evidence links magnesium and sleep quality? The information in this article comes from Antlerzz, a healthcare marketing firm focused on the longevity sector.
Magnesium is an important mineral that supports over 300 biochemical reactions in the body. Consequently, it can help with many bodily functions. For instance, studies have shown that magnesium can influence GABA, a neurotransmitter that promotes relaxation a key ingredient for sleeping.
Yet, more research is needed. An analysis of magnesium and sleep studies found, that while there was a link between magnesium and sleep quality, larger studies are required.
However, several smaller studies have illustrated the link between magnesium and sleep. For example, one study found magnesium supplementation improved subjective and objective measures of insomnia.
Another study focused on heart rate variability (HRV). Scientists discovered that daily supplementation of 400 mg of magnesium increased HRV and decreased stress levels. This indicates that magnesium may help balance the nervous system, further supporting its role in improving sleep quality.
However, there is a problem. Studies suggest, approximately 50% of Americans consume less than the recommended magnesium levels while 15% have severe deficiency. As a result, your sleep might be impacted without realizing it.
Therefore, you should consider testing your magnesium levels which you can do either at a clinic or by purchasing an at-home health test. As a result, you can optimize your magnesium levels through your diet or supplementation.
Which form of magnesium is best for sleep?
Have you ever looked for magnesium and sleep supplements at your local health shop and noticed many different types? With so many magnesium options, finding the right one for better sleep can be tricky.
Although magnesium is a single element, it readily combines with others to form various compounds, thus leading to a diverse range of available options. Yet, not all magnesium supplements are helpful for sleep.
However, there is limited research into which magnesium compounds are best for sleep meaning ranking magnesium by sleep impact is difficult. Yet, research has indicated the bioavailability of magnesium for sleep needs to be considered. This means magnesium compounds that are easily absorbed by the body.
The most bioavailable magnesium includes:
- Chloride
- Sulfate
- Citrate
- Lactate
- Malate
- Glycinate
- L-Threonate
Among magnesium supplements, L-Threonate and Glycinate are the most popular choices for sleep. One study found L- Threonate has the highest bioavailability and can also improve cognition in participants. Conversely, magnesium oxide has low bioavailability, making it unsuitable for sleep.
Since research directly comparing magnesium types and sleep benefits is limited, choosing a highly absorbable form is crucial.
Is magnesium sleep spray effective?
There is a lack of high-quality clinical trials specifically examining the efficacy of magnesium sleep sprays. Most research has focused on oral magnesium supplementation.
Therefore, it is impossible to determine if sprays for magnesium and sleep are as effective as supplementation. However, sprays may help avoid gastrointestinal side effects. Yet, more research is needed.
Is melatonin or magnesium better for sleep?
Both melatonin and magnesium can be beneficial for sleep, but they work in different ways. Melatonin is a hormone, produced naturally because of darkness. Consequently, it can influence the body’s internal clock by acting on the sleep-wake cycle.
On the other hand, magnesium promotes relaxation. Therefore, both melatonin and magnesium can promote good sleep.
However, the effectiveness of melatonin compared to magnesium for sleep is difficult to compare. Research comparing their effectiveness is lacking meaning there is no clear winner.
However, in a meta-analysis of melatonin, researchers found it can help people fall asleep 13.8 minutes earlier than people who received a placebo although sleep efficiency was not improved. In other studies, melatonin has been shown to increase REM sleep. This is the stage of sleep that causes vivid dreams.
While the relationship between magnesium and sleep requires more research, the current evidence indicates it too can be effective. In one study, researchers found that higher magnesium levels are associated with recommended sleep duration. In other words, it can improve the length of time you sleep.
Moreover, Magnesium, like melatonin, can promote faster sleep onset. Studies have shown that magnesium helps participants fall asleep an average of 17.36 minutes sooner than those given a placebo.
How much magnesium should I take? Understanding the dosage for magnesium and sleep
The dosage for magnesium and sleep can depend on factors such as age and health conditions. Moreover, there is no universal acceptance of the optimal levels. This is likely due to the lack of research into magnesium and sleep.
However, for an adult male, the recommended maximum amount of magnesium ranges from 300mg to 420mg. The recommended daily intake of magnesium for adult females is between 270 and 350 milligrams.
Yet, it’s important to remember that this includes both magnesium consumed through supplementation and diet. While most studies into magnesium and sleep have used supplements to explore the benefits, magnesium-rich foods should always be considered first. Therefore, if you are following an optimal diet, it is important not to take too much magnesium through supplementation.
What are the symptoms of too much magnesium in the body? Understanding the impact of high quantities of magnesium on sleep
When considering magnesium for sleep, it is important to consider the side effects, particularly from supplementation as it is possible to reach toxic levels of magnesium. This is typically found in extreme cases (taking a dose of more than 5,000 mg per day.)
The side effects of excess magnesium for sleep typically include:
- Diarrhea alongside stomach cramps and nausea
- Facial flushing
- Urine retention
- Depression
- Muscle weakness
- Breathing difficulties
- Low blood pressure
- Irregular heartbeats and heart attack
Supplementing magnesium carries more risk than consuming it through diet. This is because too much magnesium intake from food is managed by the kidneys in healthy individuals which is eliminated through urine.
However, the side effects of magnesium supplementation outlined are rare and are more common in people with kidney problems. Therefore, if you are concerned you should consult a clinician.
Can too much magnesium cause insomnia?
Based on the scientific evidence, magnesium supplementation is unlikely to cause insomnia. However, if you suffer from the side effects of taking too much magnesium for sleep it can lead to insomnia. Therefore, it is important to ensure you are only supplementing when you do not have enough magnesium in your diet.
Magnesium and sleep – the truth
The available evidence suggests that magnesium plays a role in promoting sleep quality. However, more research is needed to fully understand its mechanisms and establish definitive guidelines for its use.
If you are concerned about taking magnesium for sleep consult a healthcare provider. You must determine how much magnesium you need through supplementation based on your health status and diet.
